Contents

• Let’s not underestimate sleep
• Healthy snacks
• Energy drinks
• Hot water after getting up instead of coffee
• Regular walks

Constant hustle and bustle, excessive responsibilities, stress, and everyday worries all lead to us feeling increasingly tired. Especially after a long winter, when it gets dark early and everyone misses the sun, and the bad weather outside doesn't always invite us to go hiking. Our bodies begin to lack energy. We become irritable, tired, and apathetic. During the day, we dream of going to sleep, and at night, we toss and turn in bed. How do you cope with the constant feeling of fatigue and lack of energy? Here are some effective and proven methods.

Let’s not underestimate sleep

Often, after a long, stressful day, we should simply go to bed early. Not only the quantity, but especially the quality of our sleep is very important. It is necessary for the proper functioning of the body and our mental health. To ensure our sleep is valuable and truly restorative, it is worth paying attention to our environment. This means that instead of falling asleep on the sofa in front of the TV, we should focus on relaxation and evening rituals. A bath with relaxing oil and putting away the TV screen, laptop, or smartphone allows us to truly unwind and prepare for sleep. Sleep must also be regular, so we should go to bed and get up at regular times.

Healthy snacks

Our diet is just as important as sleep. Regular, healthy, and nutritious meals and snacks give us energy. When we're hungry, our energy and performance decrease, and we become tired and irritable. A poor diet combined with a lack of sleep can even lead to lower self-esteem and depression. Here's a list of excellent snacks that give us energy for longer than a cup of coffee while also containing valuable nutrients for our health:

• an avocado ,
• Seeds and kernels, especially pumpkin seeds – they can be added to yogurt, oatmeal or muesli.
• Walnuts, hazelnuts , Brazil nuts,
• millet groats,
• Oat flakes ,
• Fruits rich in vitamin C, such as citrus fruits, blueberries, raspberries,
• dark chocolate with a high natural cocoa content.

Energy drinks

Good-quality, well-brewed coffee has a stimulating effect. However, excessive consumption can lead to increased blood pressure and cardiac arrhythmias, as well as unpleasant feelings of irritability and anxiety. Furthermore, coffee, which has many benefits in itself, is often consumed with too much sugar and heavy cream, which can have negative effects on our health. If we've already had our first or perhaps second coffee and feel a drop in energy, we don't reach for another strong coffee, but rather for another, energizing and healthy beverage:

• Green tea – stimulates calmly without causing irritation, provides the body with valuable minerals and antioxidants,
• Matcha – a type of green tea with a high concentration of ingredients that have a stimulating effect on the body,
• Ginger drink – hot water with ginger root, lemon and honey – this drink warms, provides energy and strengthens our natural immunity.

Hot water after getting up instead of coffee

Although it may seem strange, drinking hot (not boiling) water on an empty stomach right after waking up gives you a morning energy boost, warms the body, stimulates digestion, improves bowel function, and has a positive effect on the condition of our skin. It also helps eliminate toxins and combats constipation, which can also cause the body to lose its shape and feel unwell. That's why it's good to always have hot water in a thermos or travel mug with you, not just when you wake up, but throughout the day. In Asian countries, especially China, drinking hot water after waking up is the norm, as is drinking coffee right after waking up.

Regular walks

A sedentary lifestyle and spending hours in front of a screen—first at the computer at work and then in front of the television at home—contribute significantly to our decline in fitness. With this lifestyle, even slim people find themselves out of breath climbing stairs. There's no better way to get an energy boost than exercise. And it doesn't have to be a strenuous, strenuous workout. The easiest way to counteract the effects of a sedentary lifestyle is to take regular walks. This is the most accessible form of exercise, requiring no special equipment or expensive gym membership. Walking energizes us because:

• supplies the entire body, including the brain, with oxygen,
• impairs the proper functioning of the heart and circulatory system,
• strengthens the immune system and increases the secretion of vitamin D,
• helps in the fight against insomnia, concentration problems and everyday stress.

Every walk of at least 20 minutes a day is enough to significantly influence our well-being.